150331

The end of the 2015 CrossFit Open brings some exciting changes for athletes at CrossFit Roseville!

Events coming up:
Fri, April 10th, Come cheer on the CFRV softball team!
Sun, April 12th, Rocklin Run with team Lulu
Fri. April 17th, Ladies workout & wine (details coming soon)
Sat. April 25th, Group Hike @ Rainbow Lodge

Schedule Changes, Beginning April 13th:
5-6:30 (M,T,W,F) Competitor Class.
5-6:30 (Thursday) Open Gym.
6:30-7:30 (M,T,W,T, F) CrossFit Class
7:30-8:30 (M,W) Foundations Class

Pre-Wod:
2 Rounds:
5 Burpee Box Jump Over
15 Goblet Squats
30 Box Jumps

2-3 rounds:
2 Turkish Get-up (each side)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Tuesday, March 31st, 2015:
12 min EMOM (3 rounds):
Minute 1: Handstand Walk
Minute 2: 30 Sec. L-sit
Minute 3: 12 Pistols (Sub eccentric pistol to candlestick roll)
Minute 4: 15 toes-2-bar

5 Rounds:
25 Push-Ups
5 Bar Muscle-Up
(Sub: 2 Chest-2-Bar or Jumping Bar Muscle-Up)
52 Dubz

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150330

thats-how-allison-rolls

The end of the 2015 CrossFit Open brings some exciting changes for athletes at CrossFit Roseville!

Events coming up:
Fri, April 3rd, Come cheer on the CFRV softball team!
Fri, April 10th, Come cheer on the CFRV softball team!
Sun, April 12th, Rocklin Run with team Lulu
Fri. April 17th, Ladies workout & wine (details coming soon)
Sat. April 25th, Group Hike @ Rainbow Lodge

Schedule Changes, Beginning April 13th:
5-6:30 (M,T,W,F) Competitor Class.
5-6:30 (Thursday) Open Gym.
6:30-7:30 (M,T,W,T, F) CrossFit Class
7:30-8:30 (M,W) Foundations Class

Pre-Wod:
Dynamic Group Warm-Up

Workout of the day for Monday, March 30th, 2015:
00-15 min:
Build to a heavy OHS

20-35 min
3 rounds (15 min cap):
400M run
21 Hang Snatch @ 50% 1RM
12 Pull-Ups

40-45
5 min AMRAP:
10 Hollow Rock
10 Arch Rock
10 burpee

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150528

Workout of the day for Saturday, March 28th, 2014:
17 min AMRAP:
3 Turkish Get-Up, each hand 53/35-lb
10 Burpee Box Jump Over 24/20
15 Hang Power Snatch 135/95-lb

In Pairs, complete:
100 burpee pull-ups
200 GHD Sit-Up (Sub Toes-2-Bar)
400m Sled Pull 90/60-lb

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150527

**Head out friday night to cheer on your teams for our last Friday night lights! Dress in your team colors/theme and bring a tasty (healthy-ish) dish/desert!

Workout of the day for Friday, March 27th, 2015:

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Post time to comments and/or register and submit your results as part of the2015 Reebok CrossFit Games Open.

Top male and top female will receive $2015.

CrossFit_15-5Mainsite_sbeRds872326cVdz-2_th.jpg

For complete workout standards, video and scorecard click here.


Watch live coverage of Camille Leblanc-Bazinet, Annie Thorisdottir and Sam Briggs on Workout 15.5 on the CrossFit Games site.

 

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150526

**Reminder: last friday night lights this friday! Come out in your team colors and bring a healthy tasty dish or desert to share!

Pre-Wod:
3 Rounds:
5 Pull-Up
10 Push-Up
15 Air Squat
10 Calorie Row

2-3 Rounds:
3 Turkish Get-Up (each hand)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Thursday, March 26th 2015:

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups (Sub 7 Chest-2-Bar + 7 Ring Dips)*

*If you do not have strict pull-ups choose one of the following instead of muscle-ups:
• 7 Supine Ring Rows + 7 Parallel Bar Dips
• 3 Sets of: 15 Seconds Chin-Up Hold + 3 Parallel bar dips
• 3 sets of (5 Second Chin-Up Hold + 5 second decent) + 3 Parallel bar dips

If you are working towards your muscle-Up choose one of the following instead of muscle-ups:
• 3 sets of: 3 Strict Chest-2-Rings + 3 Full ROM (shoulder-to-rings) Ring Dips
• 3 sets of: 3 Hips-To-Rings + 3 Kip Skill Transfer movements (Banded Swing MU, Floor Kip MU, Jumping MU)
• 7 “toe-nail” Muscle-Ups

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150425

Arrive early if you want to work Pistol Progressions before class:
• Two Legged Deck Squat
• One Legged Eccentric Deck Squat with KB Support, 2 Foot Return
• One Legged Deck Squat with KB
• Eccentric Pistol With KB, 30 Second Hold at Bottom & Switch Feet
• One Legged Deck Squat without KB

Pre-Wod:
Dynamic Group Warm-Up

3 Rounds (7 min cap):
2 Inch-Worm-Up-Dawg-Down-Dawg
10 Goblet Squat
30 Dubz

Workout of the day for March 25th, 2015:

A.
12 min to build to a heavy front squat

A.2
6 Rounds:
30 Sec: Front Squat @ 60% 1RM
30 Sec: Dubz

Record lowest reps of FS & lowest reps of dubz. If your lowest set of dubs over 6 rounds is 12 that would be your score for dubz. Work on your position for Front Squat, these are for quality.

B.
9 Min AMRAP:
6 Alt Pistols
9 box Jump 30/24

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150324

Pre-Wod:
5 Rounds (10 min cap):
5 Pull-Up
10 Push-Up
15 Squat
10 Calorie Row

2 Rounds (7 min cap):
2 Inch-Worm-Up-Dawg-Down-Dawg
15 PVC Passthrough
5 Good Morning
15 GHD sit-up

Workout of the day for Tuesday, March 24th, 2015:
A.
5 Min AMRAP:
5 Kettle-bell Snatch Left 53/35-lb
5 Kettle-bell Snatch Right 53/35-lb

B.
4 Rounds (for quality)
Run 800 M.
20 Hollow Rocks
15 Back-Hip Extension

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150323

Pre-Wod:
3 Rounds (7 min cap):
30 Dubz
5 Pull-Up
10 Push-Up
15 Air Squat

2-3 rounds (7 min cap):
1 Turkish Get-up (each side)
15 PVC Passthrough
5 Good Morning
15 GHD sit-up

Workout of the day for Monday, March 23rd, 2015:

In Teams of 3* complete (34 Min Time-Cap):
200 M row or 260M Run
21 Burpee Box Jump Over 24/20
21 thrusters 45/35

200M Row
18 Burpee Box Jump Over 24/20
18 thrusters 65/55

200M Row
15 Burpee Box Jump Over 24/20
15 thrusters 95/65

200M Row
12 Burpee Box Jump Over 24/20
12 thrusters 135/85

200M Row
9 Burpee Box Jump Over 24/20
9 thrusters 155/105

*Partner A completes the first round, then partner B, then partner C. Partner A then immediately begins the second round, etc. Record the time after partner C complete’s each round. The resting partner’s should change the weights and call out for the next partner to begin. If you do not have a partner, rest 2 times your work ratio, so if you complete the first round in 2:10, rest 4:20 before beginning the next round.

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150321

committed

With a partner, complete A, B, & C, without rest in-between. Record time at the end of C:

A.
10 Rounds, 1 partner working at a time:
6 Rope Climbs, 12 Ft.
200 M. Sandbag Run (Big/Little), Or 40 yard Sled Push 140/90-lb

B:
Each partner completes:
30 Alt Box Step-Up (20″ box for Men & Women, with 53/35-lb KBs)
40 Hollow Rocks
50 Arch Rocks

C.
Done together:
30 Tire-Flip-Tire-Jump-over (Big/Little)

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150320

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Top male and top female scores will receive $2015.

15-4_mainsite_sldfj73hSDNh_th.jpg

For complete workout standards, video and scorecard click here.


Watch archived footage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.

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